NEWS, BLOG & WORKOUTS

CrossFit workout of the day, nutrition tips and more

Thursday, February 29th 2024

WARM UP :90 Row or Bike Extended Mobility section today -3 Way Banded Hamstring -banded Spiderman -banded Samson Lunge -banded ankle distraction -banded handcuff -banded Lat stretch -Leg swings (fwd/bwd – side/side) -10 heel/toe rocks -10 calf raises -10 pogo jumps 2 rounds -200m row -100m Run SWEAT DAY!!! CrossFit.com WOD For Time: 1,000m Row […]

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Wednesday, February 28th 2024

WARM UP – rower 2x 12/8 Cal Bike 12 Walking Lunges MOVEMENT/MOBILITY – 1:00 90/90 stretch / side 1:00 v-sit stretch / side 10/10 quadruped fire hydrants 10/10 quadruped donkey kicks :15 Iso Lunge Hold (each) :30 plank :30 side plank / side :30 Active Hold PRIMER – 3 Burpee Pull-ups 6 Walking Lunges w/ […]

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Tuesday, February 27th 2024

WARM UP :45 row, no straps :45 row, all arms 1:00 row normal MOVEMENT/MOBILITY – wall, barbell :30 wall sit :15 single leg wall sit / side 8/8 sl glute bridge on wall *grab barbell 3 x :10 Deadlift Rack Pin Pulls 20 bent over rows 10 Barbell DL 8 deadlifts @ light/moderate weight Primer […]

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Monday, February 26th 2024

WARM UP 2 x :45 Spanish Squat Hold 50 Single Unders 5 Burpees 10 Air Squats 5 Burpees 50 Singles or 25 Dubs MOVEMENT/MOBILITY – mini band, barbell *mini band around knees 10/10 banded side steps 10/10 banded monster walks forward/ backward 10 air squats 8/8 clam shells *band around feet 20 high knee marches […]

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Saturday, February 24th 2024

WARM UP “Partner Rowling” then, 25′ Walking Lunge 25′ Bunny Hops 25′ Lateral Lunges 25′ Walking Spiderman 25′ Inchworm w/ Push Up 25′ Burpee Broad Jumps into, -Pigeon -Hollow Rocks -Deadbugs -Deadlift Iso -Squat Jumps PARTNER WOD AMRAP x 24 Minutes 12 DB Deadlifts 12 T2B 12 DBL DB Box Step Overs (24″/20″) (50s/35s) + […]

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